Calorie Calculator – Find Your Daily Calories (TDEE)

Calorie Calculator

Units Formula Activity

Inputs

Age Sex

Height (cm) Weight (kg)

Body fat % (optional) Goal Macro style Training‑day extra kcal (optional)

Press Enter in any field to calculate. Calculations run locally; we don’t store your data.

Results

Formula: Mifflin–St Jeor • Activity ×1.55

Maintenance (TDEE): — kcal/day

Rest day target

— kcal

—

Training day target

— kcal

—

If body fat % is provided and Katch–McArdle is selected, BMR uses lean mass. Otherwise we use Mifflin–St Jeor.

Not for children, pregnancy or medical diagnosis. Individual needs vary.

Enter your details to calculate maintenance calories (TDEE) and get recommended calories to lose, maintain or gain weight. Choose Mifflin–St Jeor or Katch–McArdle (if you know body-fat %), pick your activity level and see macro targets for rest and training days. All calculations run in your browser — we don’t store any data.

Key features

Accurate TDEE using Mifflin–St Jeor or Katch–McArdle
Goals: −10/−15/−20% deficit, maintain, or +10/+15/+20% surplus
Macros in grams (protein, fats, carbs) for rest & training days
Units: metric, imperial and UK stones/ft/in
Optional body-fat % and training-day extra kcal
Share link to pre-fill inputs; fully client-side and mobile-friendly

How to use

Select units, formula and activity level.
Enter age, sex, height and weight (add body-fat % if known).
Choose your goal (lose/maintain/gain) and optional training-day extra kcal.
Press Calculate to see TDEE, goal calories and macro targets.

How it works

BMR (Basal Metabolic Rate) is the energy your body uses at rest.
- Mifflin–St Jeor uses age, sex, height and weight (great default).
- Katch–McArdle uses lean mass if you provide body-fat %.
TDEE = BMR × activity multiplier (1.2 sedentary → 1.9 extra active).
We apply your goal to TDEE to set daily calories and split them into protein, fat and carbs.

Activity levels (quick guide)

Sedentary (×1.2): desk job, little exercise
Light (×1.375): 1–3 sessions/week
Moderate (×1.55): 3–5 sessions/week
Very (×1.725): 6–7 sessions/week
Extra (×1.9): physical job + hard training

Choosing a safe goal

Fat loss: start with −10% to −15%; consider −20% short-term if supervised
Maintenance: 0% (great for recomposition with higher protein)
Muscle gain: +10% to +20% depending on training age and appetite

Macro guidance (simple & flexible)

Protein: 1.6–2.2 g/kg body weight (higher if dieting or very active)
Fats: ~25–35% of calories (min ~0.6 g/kg)
Carbs: the remainder, adjusted for training load
Your tool outputs a tidy P/F/C plan for rest and training days.

FAQs – Countdown Timer

What’s the most accurate formula?
Mifflin–St Jeor is a reliable default. If you know your body-fat %, Katch–McArdle can be more precise.

Why don’t my tracker’s calories match?
Trackers estimate activity differently. Use this as a starting point, then adjust based on weekly weight trend.

How big should my deficit be to lose weight?
Typically 10–20% below maintenance. Larger deficits can increase hunger and impact training.

Can I bulk with minimal fat gain?
Use a small surplus (≈10%) and keep protein high while training progressively.

Do you store my data?
No. Calculations run locally in your browser.

Is this suitable for children or pregnancy?
No — speak to a qualified clinician or dietitian.